Exercises To Help Sciatica Pain | How To Treat Sciatica At Home
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You can read the full accompanying article here:
https://themayfairclinic.com/exercises-to-help-sciatica-pain/
Hi guys, thank you for joining us on today’s livestream where we talked about sciatica. Sciatica pain refers to the very common symptoms associated with a disc compression on the sciatic nerve in the lower back. This causes pain down the back of, usually, either leg and can extend into the lower leg and feet. It typically only affects one side, or switches from left to right.
We emphasise here that sciatica is not a leg problem. The source of the problem is usually located at the L4-5 or L5-S1. Sciatica can often be diagnosed in association with piriformis syndrome, however we don’t personally believe this is likely to be the reason. The piriformis is a hip muscle and may experience spasms when the sciatic nerve is compressed, so it may be affected but is not the direct cause.
Make sure you fully understand your problem. We’ve heard from people who have been told they have a lordosis and have panicked. A lordosis is simply a word that describes the curve in the lower back.
What should you avoid to improve sciatica?
We showed you a side-by-side image of two spines. The left is flatter and the discs in this spine will likely become irritated very quickly. We often lean forwards at our desk or use forward bending exercises for relief, but as you lean forwards, inflammation builds. When you then stand up straight the inflammation has to then occupy a smaller space, which can cause sharp pain into the buttocks and legs.
What can you do at home?
Use ice on the lumbar spine above the dimples to bring down the inflammation and make sure to check out our membership site for a guide to proper rehabilitation. Also use our lumbar disc stretch we’ve discussed in our other videos!
The questions we answered today were:
What are schmorl nodes and can these cause back pain?
This often occurs in active teenagers and usually in the thoracic spine. We see very few cases where this is the true cause of the problem, but in very few cases it can cause pain.
Can these reco
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https://www.youtube.com/watch?v=sUy5lPQk_ZE
How Long For Back Pain To Go?
https://backinshapeprogram.com/2021/04/how-long-for-back-pain-to-go-what-should-you-expect/
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How long does it take for back pain to go is a common question and the first port of call would be to consider how long you have had the back injury and how long have you been doing things that contribute to the worsening state of your lower back. Quite often these factors have been in place long before the objective back injury itself, but they certainly act as barriers to the recovery of back pain.
In this video we talk about some solid advice and points of consideration for you to hopefully answer the question for yourself. When should you expect your back pain to go, given X, Y, Z? Are your timeframes fair and is it going to be 2 weeks or 2 months or more?
We also touch on the very real pitfall of expecting the clock to have started as soon as the injury happened. when in reality if you've been doing things that are not going to help your back pain for the last 6 months, and have only been doing the right sorts of back rehab for the last 1 week, being disheartened that it's been going on for 6 months and expecting it to be fixed can be understandable. But it's times like these that evaluating the problem through a different lens can be helpful.
Ultimately, we know that you can fix your back pain from home, an evaluation of how long it might take is important but the scale of injury is such a small part in this evaluation and there are so many other aspects that need to be considered in this back pain recovery equation.
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https://www.youtube.com/watch?v=vPhys-TJKi0
What Is Hurting My Shoulder? What Is Causing My Shoulder Pain?
Thank you for joining us for today’s livestream where we talked about what is hurting your shoulder. Shoulder pain is such a common injury to have, so we’re going to explain some of the most common causes, how the shoulder joint can develop problems and how you can make progress with your rehabilitation.
https://backinshapeprogram.com/2020/09/what-is-hurting-my-shoulder-what-is-causing-my-shoulder-pain/
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? To download the full Phase 1 PDF here: https://backinshapeprogram.com/product/phase-1-back-in-shape-digital-download/
Supplements:
? Multi-vitamin: https://backinshapeprogram.com/product/multi-vitamin-vitality/
? Collagen supplement: https://backinshapeprogram.com/product/collagen-liquid-joint-supplement/
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The shoulder is a more complex joint and can take a bit of time to improve. The shoulder is a very unstable joint, a bit like a golf ball on a tee. With joints that have poor stability, they require muscular support in order to prevent any future problems from occurring. The rotator cuff muscles are responsible for keeping your joint in place. If those muscles aren’t developed, the surrounding muscles can push on the shoulder and cause it to shear. In turn, this can cause the cartilage to become injured, which can then take time to recover from.
When you’ve got an injury to the shoulder, you’ll likely try to avoid using it. However, when you do this it’ll likely start to hurt more because you’re not using it and you’re not using the muscles. The muscular support that is there will then atrophy further and you will then have more problems. The only way to get through this problem is to do the rehabilitation that will build the muscular support. This also applies to the lower back when you have a problem there.
The three main injuries you’re going to get are affecting the supraspinatus tendon, the bicep tendon and the cartilage. Most people are less active than they should be, and a very common side-effect of slouching while you’re inactive is rounded shoulders. This puts a lot of stress through the upper back and shoulders.
The supraspinatus tendon doesn’t get a lot of circulation during the day but can get too much at night, as a result it can take time for it to heal because it doesn’t get a lot of flow during the day. You can very gently hang from a bar, with your feet on the floor and performing a very gentle stretch with the hang and this can brin
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https://www.youtube.com/watch?v=gVQNR-EX8eQ
How To Do Sciatic Nerve Flossing If You Have Sciatica & Should You Even Be Flossing?
When you're experiencing sciatica it can be tempting to do whatever you can to alleviate the pain, and so many will come into contact with this sciatic nerve flossing technique. The premise behind this technique is that the sciatic nerve itself, or some of its originating nerve roots, are stuck. By flossing, the nerve back and forth, we are able to "loosen" the nerve and break these adhesions.
Make sure you scroll later on as we've got some important pointers on the suitability of this particular stretching technique that you won't want to miss out on!
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? https://backinshapeprogram.com/2022/11/how-to-do-sciatic-nerve-flossing-if-you-have-sciatica/
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Chapters:
0:00 Introduction
0:15 Flossing Demonstration
0:50 Warning For Sciatica & Critique
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https://www.youtube.com/watch?v=iSvJGb0QsGc
How To Relieve Neck Pain From Sleeping Wrong | Bad Neck Sleeping Wrong
Learn more about how our approach to neck pain:
https://themayfairclinic.com/neck-pain/treatment-for-neck-pain/
We frequently hear from patients suffering with neck pain from sleeping wrong. As a result, one of the most asked questions we have is how to fix neck pain from sleeping wrong. While a lot of bad neck pain sleeping wrong can be as a result of sleeping position, it can also arise from poor posture.
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So when it comes to sleeping and getting neck pain of while sleeping, waking up with neck pain in the morning, which been generally uncomfortable through the night, just bear this in this one thing in mind, even if it was the back pain as well.
It's hard enough to get someone to do the right thing for their neck or back during the day when they're awake, let alone when they're sleeping. So focus more on the hours that you're awake and sorting the posture out etc. First, and then come to try and deal with the time your subconscious or unconscious and can't actually have any real control over what you're doing. Because chances are the sleeping is the last thing you need to worry about. However, this is a video on sleeping with neck pain so I'll run through a few little quick tips.
Number one, do not use 3-4-5-6 pillows where your head is propped up like that because that does this to the neck. Your head is here, facing that way it puts a flextion through your neck and you're squashing your discs all night. Instead of that you should use one pillow or you can get one of those nice tempur pillows that have the nice swoop here that goes right in the nape of the neck. That allows you to while you're on your back to be in that position which is a lovely natural position. Opening out these spaces so they can rehydrate during the day, that is helpful. But a lot of people don't sleep on the back at least lie in bed in that position to start with perhaps.
Next thing sleeping on your side. If you are sleeping on your side, make sure that you've got a pillow that supports your neck up enough so that you're not tilted off to the one side or the other side. That's quite important because if you kind of sleeping like this is no wonder you wake up with neck pain. So sleep square, get enough pillows to fill this shoulder gap. And also then look straight ahead. Don't pull it up into a ball like that. Because that again does the same thing as sleeping on your back with too many pillows pushes that neck forward so try and make those small changes and that will have a big impact on the degree of discomfort you g
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https://www.youtube.com/watch?v=DwFHiDf4XZk
Do Back Stretchers Work For Back Pain?
One look on social media and you'll see back stretchers touted as a great relief option for those with back pain. In this video we talk about how these back stretchers are potentially helpful and how they differ from the towel exercise we recommend for back pain as part of the Back In Shape Program.
Ulitmately using these sorts of Back Stretchers to help with your back pain is something that can help, however, in most of the videos, reviews and advertisments, if you've got lower back pain, the technique demonstrated will certainly not be ideal for lower lumbar back pain.
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https://www.youtube.com/watch?v=4evRnJC0qAM